Big Easy On Low Carb

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About Me

This blog is dedicated to the low-carb menu challenge presented by Jimmy Moore.
I'm living the Louisiana low carb lifestyle, where low-carb is the new way to go !
I live southwest of New Orleans, Louisiana....have three awesome kids.
We are deep down in the heart of sweet Cajun Country, where we kick back and relax, go hunting, fishing, or make groceries!
My doctor told me that my blood pressure numbers were getting too high, so I had to loose weight. She challenged me with ten pounds in three months. That was October 7, 2008. I lost 26 pounds !!!
In February of 2011, I found that I had gained a few pounds more than I would have liked, weighing in at 170 pounds. I had to get back into the swing of living the low carb life again !!
I am loving the 'low-carb' style and wish to contiue it . I exercise three times a week at the gym, and off the 'off' days, I learn to RELAX !!
November 2011, finds me in different circumstances -- a new lifestyle, great community of friends and a challenge to keep that 45 pounds that I lost OFF.
Feel free to read my blog, browse around, or just sit a spell!!

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Sunday, August 16, 2015

Today, I’m resting the flesh.I finished my second 5 K yesterday.Its quite funny, cause I am NOT the
runner.I’m just a 53 year-old who is
into physical fitness.

I’ve started to include running into my regime though. I may
run one mile every other day, but that is about it.It is just another activity to confuse my
muscles.

If you ask anyone who knows me, they will tell you that I
can be spotted just about

any where in the Picayune area riding my bicycle. Now
there’s my true love. Last month I started to make a goal~ challenging myself to 100 miles per
month.Even though I left early to go
on vacation, I somehow managed to put in a smooth 132 miles in my ride.

My second love is Yoga.Third is strength training.

I’ve been told by WAY
to many people… ‘How do you find the time?”.If you put aside one hour or more for yourself, to exercisethen you would be able to find it. Aren’t YOU
worth it? Instead of saying “I don’t have the time’, Try saying “It’s not a
priority”, and see how it feels.

Moving is so important. It lubricates our joints. It
strengthens our muscles. Its just plain HEALTHY.

I do not know where this journey is going to take me, but I
know one thing : I’ll keep MOVING.

Your smoothie recipe calls for a scoop of protein powder. So you go to the store only to discover dozens of different varieties: whey, soy, casein, pea, rice, hemp...the list goes on. Complicating matters, there are two-powder blends, those made with sugar and without, ones sourced from grass-fed dairy or non-GMO soy... Perhaps you'll just settle for the bag of potato chips in the next aisle.
But choosing a powder doesn't have to be akin to buying a new car. We're here to tell you that while all powders claim to be awesome, they're not all equal. Finding the right one for you depends on your health goals and dietary restrictions, and should also be based on a protein's bioavailability, or how easily it's absorbed by your body. "One of the more recent, accepted ways to assess the protein quality and bioavailability is the Protein Digestibility Corrected Amino Acid Score," says Jennifer McDaniel, RD, spokesperson for the Academy of Nutrition and Dietetics. "PDCAAS ranks proteins on a quality scale of zero to one." The closer to one, the better.
With McDaniel's help, we've taken the most popular protein powders and ranked them by both quality and bioavailability, as well as their other perks (and pitfalls), so you know which one is best for you.1. Whey Protein

Photo by deymos/Getty Images

Whey, derived from cow's milk, leads the herd as the best protein source. It's called a "complete" protein, meaning it contains all 9 essential amino acids—the ones your body can't make on its own. Whey enters your blood stream faster than any other protein and boasts the highest level of the amino acid leucine, good for providing muscles with the necessary fuel to power through a workout and build muscle. In fact, whey is the most effective powder at building muscle; so if that's a goal, aim to consume it within an hour after exercise.Choose this if: You simply want the best powder to increase your protein intake or are looking to build or maintain muscle.What to look for: You have a couple choices: If maximum protein is what you're after, choose a whey protein isolate or whey hydrolysate—these are higher protein (90%) and contain a bit less fat, carbs, and lactose. If a super clean product with slightly less protein is more your taste, opt for a concentrate (80%)—these are readily available in organic, grass-fed varieties which contain no trace hormones, pesticides, or grain feed byproducts.We like:Source Organic Grass-Fed Whey Protein Concentrate and Now Foods Whey Protein IsolatePDCAA Score: 1.02. Casein ProteinCasein, the main protein in milk, is absorbed more slowly than whey, so it's not quite as efficient at building muscle. But it can leave you feeling fuller longer, which makes it a great addition to meal-replacement smoothies or your morning oatmeal. Casein has also been found to enhance muscle building when blended with whey in a post-workout shake, such as these 10 smoothie recipes.Choose this if: You generally use protein powder as a meal replacement or before bed, or if you want to combine it with whey for optimal muscle-building effects.What to look for: Opt for micellar casein, the slowest-digesting casein. Like with whey, choose casein made with organic, grass-fed dairy if possible; or free of growth hormones.We like:Naked CaseinPDCAA Score: 1.03. Egg White ProteinEgg white protein is just what it sounds like: Dried whites that have been turned into a powder. This protein digests slower than whey but faster than casein. Although not quite as good as whey or casein in terms of muscle protein synthesis, it's still a good option in a post-workout or meal-replacement smoothie.Choose this if: You're allergic to or don't eat dairy (e.g. Paleo dieters), but still want a high-quality complete protein.What type: Your only option is "egg white powder," sometimes called "egg white albumen." If you eat organic or cage-free eggs as part of your diet, you should look for the same in a powder. This may be hard to find, however, so consider opting for organic pasteurized liquid egg whites as an alternative.We like:GEO Organic Plain Egg White Protein PowderPDCAA Score: 1.04. Soy ProteinSoy protein is made from ground soybeans that have been dehulled and defatted. It digests at a moderate rate, like egg white protein, and contains greater amounts of the amino acids glutamine and arginine, which may help support immune function, digestive health, and brain function. It's a complete protein and considered the most effective plant-derived source for building or maintaining muscle, but the verdict is still out on its potential health risks for women with a history of estrogen-related cancers and men with lower testosterone levels. If you fall into either camp, you may want to steer clear, or at least vary your protein sources.Choose this if: You're vegan and want the best plant-based complete protein to help build muscle, stay full, or simply reach your daily protein quota.What type: Soy isolate contains more protein than concentrate, but also more isoflavones—the controversial compounds capable of exerting estrogen-like effects on the body. If you want to avoid GMOs, select an organic or Non-GMO certified product.We like:Bob's Red Mill Premeium Isolated Soy Protein Powder and Swanson Organic Soy PowderPDCAA Score: 1.05. Pea ProteinPea protein, derived from the yellow pea, is the most highly digestible of the plant proteins, making it a good alternative for anyone with a sensitive stomach who doesn't want to do dairy or soy. But it's not a complete protein—it's low in 2 amino acids—so pair it with another plant-based protein such as hemp or rice to round out its amino acid profile and make it "complete."Choose this if: You avoid animal-derived products, but don't want to eat soy, or if you have digestive issues.What type: If you want higher protein content, choose a "pea protein isolate." The slightly lower-protein "pea protein powder" is also a good choice, and readily available in organic varieties.We like:Swanson Organic Pea Protein PowderPDCAAS: 0.696. Hemp Protein

Photo by marekuliuasz/Getty Images

Hemp protein is made from nutrient-packed hemp seeds, and while it's not the best for boosting muscle because of its lower protein content (most contain just 10 to 15 grams per scoop, depending on the brand, compared to about 25 grams in whey and 22 grams in soy) and PDCAA score, it does provide a good dose of fiber and omega-3 fatty acids. Pair it with rice or pea protein to round out its amino-acid profile and make it complete.Choose this if: You want to ramp up your overall nutrient intake and don't have strong protein needs.What type: Most brands will feature "hemp protein," which retains hemp's healthy fiber and fats; but some newer options feature "hemp protein concentrate," which will be higher in protein, but stripped of those other nutrients.We like:Manitoba Harvest HempPro 50 and Manitoba Harvest HempPro 70PDCAAS: 0.46Picking Your PowderWhen you've settled on the best protein for you, there are still countless brands competing for your business. Here are a few tips to keep in mind as you scan the labels:

If your protein is marketed as a specific type of protein (e.g. whey isolate), make sure that's the first ingredient in the ingredient list.

Scan for artificial sweeteners. To keep the carb count low, companies sometimes use these instead of real sugar.

Make sure the ingredient list is short. You're buying a protein powder for the protein, after all, not the additives.

Pick a neutral flavor to get the most bang for your buck. The most versatile protein powders are the unflavored and vanilla-flavored options.

If you buy organic or non-GMO foods, you should look for the same in a powder.

Monday, January 12, 2015

GB Healthwatch 360 is an awesome little app. I am copying and pasting this article that was in my email. It's quite informative. ENJOY !

GB HealthWatch

What we think is healthy, may lead to unhealthy consequences Healthy eating means nourishing your body with adequate nutrition. Some healthy eating campaigns encourage extreme dietary choices, which in turn may harm your health. For example:

A low fat diet can lead to deficiencies in fat-soluble vitamins, A, D, E and K.

A vegetarian or vegan diet increases risk for vitamin B12 deficiency.

Large amounts of uncooked vegetables such as broccoli, collard greens and kale can interfere with iodine uptake and suppress thyroid function.

For people who have a genetic predisposition, extreme “healthy” dietary patterns have the potential to be even more harmful. Common symptoms of nutritional deficiencies include:Vitamin A deficiency:

To see if you have a genetic predisposition, check your genes. Hypothyroidism (underactive thyroid):

Dry hair and hair loss

Dry skin

Fatigue

Sensitivity to cold

Unexplained weight gain or difficulty losing weight

To see if you have a genetic predisposition, check your genes. Balanced nutrition is the key for good health. The HealthWatch 360 app and web tool are especially designed to help you achieve this. Pre-selected Nutrient-Rich Foods are readily available in quick-pick menus and your Nutrition Score in Daily Report will guide you to meet your nutritional goals.

Nourish your body with good food choices, GB HealthWatch* The HealthWatch 360 app (for both iPhone and iPad) is free to download from the App Store.

GB HealthWatch is a nutritional genomics company. We study gene-diet-disease interactions. Our mission is to help prevent common chronic diseases through targeted, gene-based nutritional and dietary intervention. We aim to inform people about the scientific basis of chronic diseases, support them with nutrition management products and services and empower them to take control and live better lives.

Friday, December 5, 2014

10 Walking Mistakes You're Making

You've been walking nearly your entire life, so surely you know a thing or two about putting one foot in front of the other, right? Not so much. "Walking for fitness isn't the same as taking a walk in the park," says Katherine Dreyer, co-author of ChiWalking: The Five Mindful Steps for Lifelong Health and Energy. In order to stay injury-free while reaping all of the disease-fighting, fat-blasting, and mood-boosting benefits of walking, it's important to pay attention to what your body is doing from head to (big) toe. To make sure you're striding right, beware of these 10 common pitfalls:Mistake: Thinking it's all about your lower body
Your feet, ankles, and legs are propelling you forward, but the rest of your body—especially your core—shouldn't just be along for the ride. "When your core muscles are strong and activated while walking, they take some of the pressure off your feet and toes, which reduces your risk of overuse injuries," Dreyer says. While walking, draw your belly button toward your spine, being careful not to grip the muscles ("It should feel like you're doing a small crunch," says Dreyer). Lean your torso slightly forward to keep your core muscles engaged—leaning back releases them.Mistake: Skipping intervals
They're not just for runners and cyclists: Research shows that intervals can help you burn more fat and increase your fitness level. A recent study published in the journal Diabetologia found that interval training while walking—specifically, walking 3 minutes briskly followed by 3 minutes at an easier pace, repeated for an hour—can also help you better control your blood sugar. Researchers suspect that during high-intensity bursts, your muscles gobble more glucose for fuel. If you're walking 4 to 5 days per week, incorporate intervals into at least 2 of those walks, Dreyer says.MORE:3 Treadmill Workouts That Beat Boredom And Blast Calories Mistake: Walking with flimsy arms
Allowing your arms to just hang there creates more work for your body and slows your pace, Dreyer says. Instead, bend your elbows to 90° and relax your shoulders. As you walk, move your arms naturally in opposition with your feet so that when your left foot is forward, your right arm is forward and vice versa. In addition to making you more efficient, bending your arms increases calorie burn and toning compared to letting them go limp, Dreyer adds.Mistake: Allowing your dog to walk too far ahead of you

Photo by Jordan Siemens/Getty Images

Letting your dog take the lead can affect your alignment, slow you down, and result in injury, Dreyer says, because you may have to lean back to pull on the leash or stop completely to get control of your pup. Instead, walk with your dog by your left side, holding the leash with both hands—place the end of the leash in your right hand and hold about 30 to 50% of the way down with your left hand. This gives you control over the leash (and your dog) while keeping your elbows in a relaxed, neutral, and bent position. "If your core is activated and you feel strong and solid, your dog will sense this and be less likely to pull, too," Dreyer adds.Mistake: Focusing on what you wear to work out, but not on what you wear to work
"Ballet flats seem like a better choice than heels, but if you have flat arches they don't provide enough support and if you have high arches they allow your arch to collapse every time you take a step," says Megan Leahy, a podiatrist at the Illinois Bone & Joint Institute in Chicago. Over time, these issues can cause plantar fasciitis, a common and painful condition in which the band of tissue that runs across the bottom of your foot becomes inflamed. "An injury like that can derail your walking program no matter how great your walking shoes may be," Leahy adds. Opt for a wedge or low heel, which provide more support than completely flat kicks.Mistake: Letting your mind wander the entire time
If you always let your mind go free on your walks, you're missing an opportunity to strengthen your mind-body connection. Instead, periodically check in with what the different parts of your body are doing: Are your shoulders relaxed? Are your elbows bent? Is your core engaged? And so on. And, like yoga, pay attention to your breathing. "A very common mistake is that people don't breathe enough while walking," Dreyer adds. For every breath out, take about 3 to 4 steps, and for every breath in take about 2 steps. Not only will you keep your mind focused and calm, but you'll send your breath deeper into your lungs and give yourself more energy.Mistake: Sticking to the treadmill
For an even more zen-like experience (while torching calories and challenging your cardiovascular fitness), head for greener spaces. Several recent studies show that people who exercise outdoors experience less tension, depression, and fatigue than those who walk indoors.MORE:Happiness Can't Be As Simple As A Walk In The Park...Can It? Mistake: Avoiding hills

Photo by Jacom Stephens/Getty Images

Heading for the hills isn't always possible, but if you can find them, climb them. Huffing up an incline strengthens muscles that may otherwise get neglected when walking on flatter surfaces. A study in the journal Gait & Posture found that when walking at an incline, the activity in muscles such as your quadriceps, glutes, calf, knee, and ankle increase by up to 635% (which of course means more more toning power!). You can get the same benefits by increasing a treadmill's incline about 9 degrees or regularly adding stairs to your walking routine.Mistake: Going too easy on yourself
All walking is not created equal: Strolling is better than sitting, but to score walking's cardio, strength, and fat-burning effects you need to push yourself a little harder. "If you ask a runner what their one-mile pace is she'll probably know it, but many walkers don't," Dreyer says. But you should! When walking for fitness, Dreyer says you should aim for a 15-minute mile. Not there yet? No worries. Simply work toward that goal. Keep track of your pace with a free app, such as Strava or MapMyWalk, or a fitness-tracking device (here are some of our favorites), or simply use a stopwatch or pedometer.Mistake: You overdress (especially in the cooler months)
As you walk, you build heat and sweat. If you overdress, you'll start to sweat sooner, and as the sweat evaporates, you'll get chilled and uncomfortable, which can affect how fast and how far you go. Of course, you can shed layers as you go, but anyone who's ever tried to tie a puffy coat around her waist knows it's a little clunky. So how should you dress? "You should feel slightly chilled when you first step outside," Leahy says. What's more, research from the National Institutes of Health shows that cooler temperatures may increase the activity of calorie-burning brown fat. Yet another reason to leave your parka at home.

Sunday, November 30, 2014

When you're retraining your brain — trying to acquire a new habit or pick up a new skill — you'd be surprised by the little things that can have a big impact on your brain's overall health and function. One of the most important things you can do for your brain's health is eat brain-boosting foods.

Of course, people who are already taking on a brain regimen of some sort already have enough on their plates without adding meal preparation with exotic ingredients only found in specialty grocery stores. So here are six foods you can find at any neighborhood grocery store that will help you retrain your brain.

1. Coconut oil

Why eat it? There are so many advantages to swapping out the cooking oil in your house with coconut oil. One of the biggest is that coconut oil has a much higher heat tolerance than other oils packed with good-for-you fats (like olive oil). That means it remains stable at higher heats, retaining more of the beneficial fats.

Coconut oil is also a rich source of medium-chain triglycerides, which are broken down into ketones, an ideal brain food, in the liver.

How to eat it: Use coconut oil in any of your recipes that call for oil. If you don't care for the flavor, just a little bit of salt goes a long way in cutting that tropical taste.

How to eat it: Fresh turmeric root probably isn't the most grocery-store friendly, but you'll definitely find it in the spice aisle. It's got a peppery, almost mustard-like flavor and will turn just about anything it's in contact with a lovely golden color. You'll see it used in Indian and African cuisine, so choosing recipes from those areas of the world is a good way to start experimenting with turmeric.

3. Blueberries

Why eat it? You're probably already heard that blueberries are high in antioxidants, which certainly helps promote brain health. They also contain flavonoids, compounds which are thought to enhance memory. Flavonoids have been shown to enhance spatial memory in both animals and humans, and fruit-derived flavonoids are thought to be especially potent, making blueberries a perfect choice. How to eat it: Blueberries are great for breakfast in oatmeal, yogurt, a smoothie or part of a fruit salad. They're tasty tossed in a salad at any time of day and you can make some decadent desserts using these little brain-food bombs. You can even toss them into a container and bring them along as a snack food.

4. Broccoli

Why eat it? Broccoli is one of the most popular vegetables in the US, so hopefully you already know that it can be delicious when it's not boiled within an inch of its life. It's also contains lots of lignans, which have been shown to benefit assorted brain functions such as thinking, reasoning, remembering, imagining and learning new words. They're also high in glucosinolates, which help promote levels of acetylcholine, a vital neurotransmitter in the central nervous system. How to eat it: Don't boil broccoli until it stinks up your house. It's delicious lightly steamed, roasted in the oven, sauteed with some healthy oils or even finely chopped and served raw in a broccoli salad.5. Green Tea

How to drink it: Unlike black tea, green tea is best made with not-quite-boiling water and steeped only for one to two minutes. Green tea mixes and blends are also available: green-and-white blends or jasmine green tea are smooth options that will tolerate boiling water for tea novices. And if you don't like hot tea, you can always drink it iced and infused with some honey, mint or both.

6. Black Pepper

Why eat it? Black pepper is the most widely used spice on the planet. And in the past couple of years, we've learned that it can also have significant benefits for your brain. Piperine, an active compound in black pepper, can help inhibit the breakdown of dopamine and serotonin, two neurotransmitters crucial to brain health and mood regulation. Piperine also appears to help control the flow of calcium in the brain, which gives the compound anti-seizure effects.

How to eat it: Fresh-cracked black pepper is much tastier and more beneficial than the already-cracked versions you can buy in stores. So buy a pepper grinder if you don't already have some and keep it on your table. Crack fresh black peppercorns over anything that strikes your fancy.

Friday, November 28, 2014

There's a saying in fitness that six-pack abs are made in the kitchen. As a Pilates instructor, I believe that proper focus, form and technique are required to gain maximum benefit from your workouts. But I've witnessed the most ardent exercise enthusiasts fail to earn results because their diet doesn't possess the right nutritional components to help them lose fat and gain muscle.
Misconceptions about food still abound in our cultural consciousness and sabotage our efforts to build a lean, strong body. The more we learn about nutrition, the more we realize that food is not as simple as "carbs, protein and fat." So what should we eat to promote the achievement of a bold and sinewy physique?

Eat fat.

Dietary fat does NOT equal body fat. In fact, it's essential in absorbing vitamins A, D, E and K, critical compounds promoting bone and tissue growth, immune system function and the transport of antioxidants. If we eat a fat-deficient diet, we feel constantly hungry and suffer mental fatigue.
In our attempt to replace the energy reserves we're missing, we overeat "low-fat" foods teeming with sugar which DOES equal body fat.
Eat foods containing mono- or polyunsaturated fats like almonds, avocado, olive oil, sardines, walnuts and wild salmon. Most of these foods are also packed with protein, guaranteeing satiety and long-term energy.

Eat less meat.

Muscles need protein to repair damaged tissue and develop new cells, and meat provides you with all nine essential amino acids to support this process. But meat is highly acidic and difficult to digest, leading to bloating, constipation and lethargy. Eating too much meat is linked to risk of heart disease, diabetes and even some forms of cancer.

So can we benefit from the pros of eating meat while also eating less of it? Absolutely.
Wild salmon, mackerel and sardines, as well as milk and yogurt, are complete proteins. They're just as effective at building muscle as meat and possess the dietary fat needed to metabolize our fat-soluble vitamins. Fish provides the bonus compound of omega-3, reducing inflammation throughout the body and helping to lower cholesterol.

Eggs win the gold standard for nutrition. One egg has 75 calories, 7 grams of protein, omega-3, iron, vitamins, minerals and carotenoids, powerful antioxidants that neutralize free radicals. Purchase quality eggs laid by pastured chickens who are free to eat their natural diet of grass, herbs and bugs. If the egg yolk is a vibrant orange, you've hit the nutritional jackpot. If the yolk is an anemic yellow, the mama hen was most likely malnourished, too.

If you don't eat animal-based foods, eat nuts, seeds, legumes and the superfood quinoa to meet your protein needs. These foods do contain an abundance of carbohydrates, so use them not as a mainstay, but to supplement a protein-rich, plant-based diet.

Eat more plants.

If you want proof that a plant-based diet is just as good as a meat-based diet, just ask a gorilla. I don't think this vegan King Kong needs a T-Bone when it comes to building titanic strength and power.
Leafy greens are so low in calories relative to their nutrient density that you can eat a lot of them and still lose weight. Leafy greens are also brimming with hundreds of phytonutrients associated with liver and gut detoxification, blood sugar regulation and disease resistance.
Some of my favorites:

Arugula is packed with natural nitrates that promote blood flow to muscles.

Collard Greens have the highest vitamin K content for bone growth.

Kale is delicious, versatile and great in smoothies and juices.

Mustard Greens have detoxification enzymes that protect the body's organs.

Spinach has the highest protein content for muscle building.

Swiss Chard has the highest fiber content to fight heart disease.

Keep it real.
No matter what dietary road we walk, the most important choice we can make is to eat whole foods. If it's in a box or a bag, throw it away. If it's been parsed, pulverized, packaged or otherwise processed, leave it and head to the produce aisle. If it walked on four legs, buy only organic, grass-fed meat that once belonged to happy, frolicking animals just the way nature intended.Eating whole foods supports our body's ability to self-regulate and self-heal, so that the Real You emerges – lean, healthy, vibrant and beautiful. Foods free from chemicals, additives and hormones sing a song of clarity within the body and the body sings back with a chorus of strength and vitality.
You have within you the power to create the body you want, and your journey begins with the choices you make in the kitchen. Remember that you are what you eat. So eat well, and listen to your body sing. Photo Credit: Stocksy

Tuesday, November 25, 2014

In case yall haven't noticed, it's been quite a while since I blogged. Starting a new life, relocating and having major surgery kind of puts the whammy on ya. Doing The Big Easy on Low Carb was not only a passion of mine ~ it was a way of life. Eating properly, exercising and being motivated to do those such things put things into perspective.

When your balance is knocked off, its not that easy to think things through, or to follow your heart or make life changing decisions. Things fall by the wayside. Everything is at a Halt. So like the sails on a boat in the wind ~ we need to change direction, appropriately adjusting the sails, and move on. Landing.

But how do we get back to where we were ? To the niche ~ all the necessary components needed for an organism to survive in - the habitat, the food sources, the weather, etc. There's genearlly two different types: the fundamental niche and the realized niche.

The fundamental niche is basically the "ideal" setting for an organism, imagining a niche without being influenced by predators, competition, etc. that the organism will thrive in.

The realized niche is the "actual" setting the organism lives in. The realized niche always has some elements of the fundamental niche. However, now there's also competition for food, space, homes, and predators, so you'll find there's usually some differences.

So which niche are you ? Is your lifestyle the 'fundamental niche', where you eat healthy, workout, etc ? or are you the realized niche ~ where there is no schedule, dietary outlook or exercise ?

Finding a place to start is a great idea. That is where I am now. Starting over. Won't you join me for the journey ?